How to build muscle effectively

The main goal of men's exercise is to build muscles and make their bodies become extremely strong, but muscle training is not that simple. Many men cannot build muscles for a long time due to incorrect exercise methods, but instead make their bodies look very embarrassed. This is not worth it. So, how to effectively build muscles? Here I will introduce you to some simple methods.

Crouching and lying prone: When doing this movement, you must do it in one go to get the best effect.

Stand with your feet together. Squat down with your palms flat on the ground, kick your feet back, support your upper body with your hands, then bend your arms and keep your body parallel to the ground (keep your chest or knees from touching the ground). Hold this position for at least 20 seconds. Finally, bring your feet back to a squatting position and stand up slowly. Repeat 8-10 times.

Cross-legged twist: Sit on the floor, straighten your left leg, bend your right leg and cross it over your left leg, and hold your right knee with your left hand. Then slowly turn your body to the right and back (your right hand can be placed on the floor to maintain balance), and hold for 20 seconds when you reach the limit.

Hurdle Leg Extension: Sit on the floor, stretch your right leg forward, and bend your left foot and place it under your hips. Lean forward slightly, hold the left foot with your right hand and push it backwards. Put your left hand on the right thigh to prevent the right knee from bending. Maintain the stretching state for 20 seconds, then gently relax. Repeat 8-10 times, then switch sides.

How to build muscles effectively? This is a very simple question, but it is not easy to grasp the essence of it. Therefore, it is necessary to popularize some exercise tips and knowledge to the majority of sports enthusiasts. I hope that people who love sports can learn the above exercise techniques and allow their bodies to build muscles correctly.